In this video, I'm going to
show you how to relieve bone on bone hip pain in 30 seconds.
Stay tuned. Hey, everyone. Doctor Rowe
coming to you from SpineCare in St. Joseph, Michigan. In this
video, we're going to focus on easy exercises that can give
quick relief for bone on bone hip pain especially being
caused by hip impingement and wear and tear osteoarthritis.
You can imagine if you have a very painful bone-on-bone
condition. What we need to do is focus on trying to reduce
pressure by putting a pulling motion in there known as
traction. That's how these exercises are going to work.
They're really going to focus on a deep stretch to open up
that joint space and hopefully give you quick pain relief. All
of the exercises work just a little bit differently. So go
through them all and use what gives you the most relief. As a
bonus, all of these exercises can be done at home and you may
find give very quick hip pain relief even within 30 seconds.
So, let's get started and fix that bone on bone hip pain
right now. So, here's a really easy hip opener that you can do
at the edge of a bed. I'm going to start on all fours like
this. Whatever that you're having pain. Let's say it's my
right side. I'm going to straighten that leg at the knee
and then hook my foot right at the edge of a bed. It's really
important that we have a very good contact with this hook. We
don't want our foot to slip. You may find that wearing shoes
will give you a little bit more grip. From there, I'm just
going to move forward with my body until I feel a gentle
amount of tension being built right here in the hip. We just
want a little bit of initial tension to start off with. From
there, I'm just going to lunge forward my body weight. The
more that we go forward, the more that you're going to feel
a deep pulling motion forming in that hip, it helps traction
it open relieving pressure and hopefully giving some pain
relief. I pretty much feel it right on the front part of my
hip and off to my side. I hold this one comfortably for about
30 seconds and then from there, I just relax and then I just
switch to the other side and repeat. I want to repeat this
one five times on each side and with each repetition, try to
build into it just little bit more. So, if you deal with more
pain from turning the leg and hip inward and outward because
of hip arthritis or hip impingement, this is something
that maybe able to help. It's called the stick method because
we need something long and sturdy. A broomstick works. You
can use a PVC pipe. If you don't have any of those, go out
in the yard, grab a big stick. So, you're just going to lie
flat on your back, in bed, or on a floor. Take the stick,
whatever side that you're having pain. So, in this case
would be my right. I'm going to put it behind my knee and then
I'm to hook it right here with my foot. That way now with the
stick, I can use this as a lever to really start to focus
on opening up that hip and trying to stretch into those
movements. So, let's focus on external rotation of the hip
that is taking it outward. I'm going to take the end of my
stick right here and slowly take it away from my body. When
you do this, you're going to start to feel a deep stretch
forming into the hip. Go only to your comfort level. If you
go to a point where it's very painful, stop, back off a
little bit, don't go into that extreme pain. You want to build
into this as much as you can. What we're going to do is hold
this one comfortably for 30 seconds. From there, I'm just
going to relax and then I'm going to repeat this up to five
times. With each repetition, try to go a little bit further
with it. You're just going to notice over time, it will help
build range of motion in there. Hopefully, pain-free range of
motion. From there, we're going to take it to the next level by
then focusing on taking it inward into internal rotation.
So, I'm going to take my stick and go in the opposite
direction towards my body. You'll notice that it hits the
hip just a little bit differently. Again, a 32nd
hold, you're just going to relax and then you're going to
repeat this one up to five times. Challenge yourself to
build into it just a little bit more with each repetition and
for good measure, I would switch to the other side to
keep them both in balance. So, one of the easiest ways to open
up the hip, reduce pressure, and get some quick pain relief
is using an ankle weight. They are really common. You can find
them locally at any sporting goods department. If you would
like to get one online, I will leave a link in this video's
comment section. So, let's start off next to a staircase.
Put your ankle weight on one leg, the other leg is going to
step up on a stair. Definitely use a wall or a railing too if
you have balance issues. The first part is very easy. We're
just going to let gravity do all of the hard work. So, allow
that weight to go downward. Relax the leg and the hip as
much as possible. You'll feel a gentle traction forming over
that hip. It usually feels really really good. I like to
hold this one for several minutes upwards to three to
five minutes but you can hold it for any length of time you
feel comfortable with. From there, I like to take it to the
next level by putting dynamic movement into the hip to engage
more muscles and hopefully get more relief. So, what I'm going
to do is allow gravity to take that weight down and then I'm
going to swing my leg forward and backward nice and slowly.
Kinda like a pendulum. I try do this one for about 10 to 15
times. From there, I'm going to go in different angles. Kinda
like a clock. So, instead of going straight ahead like noon,
go at one o'clock and then work your way towards three and then
go backwards all the way til six. You're going to notice
that one certain movement, one certain angle just hits that
tightness and pain just a little bit more. At that point,
I'd like to throw more repetitions in around 10 to 15
repetitions and you can throw in another set or two if you
feel like it is helping just a little bit more. Last, I like
to focus on strengthening to build stability around the hip
including into the glutes right here, a big hip stabilizer.
This exercise is known as the hip hiker. Very easy to do. So,
what I'm going to do is take that leg right here, put it off
to the side of the stair and then, I'm going to take my
hand, put it on my hip. We're trying to drive our hip or hike
it upward towards the ceiling as much as we can. We're not
trying to round the back or lean away from it. All the
movement should be through a hip right here. As you go up,
you're going to feel a ton of muscles fire in around the hip
and also the glutes. Really focus on feeling that. Hold
this one for about 5 seconds. You're just going to relax and
then repeat this 110 to 15 times. With each repetition,
try to bring that hip up just a little bit more to challenge
those muscles and hopefully make them stronger. Again, you
can throw in another set or two if you do feel like it is
helping and even if you only have one-sided hip pain, I do
recommend doing this on both sides to keep everything in
balance. So, one of the easiest and most effective ways to get
hip pain relief especially when it comes to hip arthritis and
bone-on bone issues is through banded traction. For this one,
I'm going to use a heavy-duty resistance band. They're really
easy to find. You can find them pretty much at any local
sporting goods department. I will also leave a link in this
video's description for this exact one. So, to start off
with, I'm going to take a medium hand drying towel and
tie a large knot at the end of that band. I'm then going to
next to a door, put it on the backside at the bottom, close
that door. We want a knot large enough that it's not going to
slip underneath that door and come back and whack us and if
you are concerned about somebody opening up the door,
just use that lock button. So, I'm going to go over three
different positions. This first one I really like because
you're going to pretty much get a full leg traction pretty much
from your ankle to your knee to your hip. You're going to lie
flat on your back. Whatever side that you're having pain,
let's say it's my side, I'm going to wrap that band,
crisscross around my ankle and foot just like this so that way
it won't slip off. From there, the movement is pretty easy.
I'm just going to use my leg right here to push myself
backward. The more that you go back, the more that you're
going to feel that resistance band pull your foot away from
your body and it's going to start to create a deep traction
again from your ankle to your knee to your hip. You really
want to focus on feeling it into the hip. Once you feel a
deep and comfortable traction going on I like to hold this
one for several minutes I try to hold it for about three to
five minutes sometimes I'll just grab my phone read a book
just take your mind off of it just close your eyes do nice
slow control breathing the more you relax into this one the
more relief you're going to get if you do need a breather just
scoop back like this but you can break that three to five
minutes up into as many repetitions as you like maybe
15 second holds 30 second holds whatever works best for you you
can take this one to the next also by then turning your whole
leg inward really focus on turning that hip right here
inward as much as you can and then scooting back it will just
open up the hip a little bit differently so experiment with
turning it inward into internal rotation see how that feels and
then turn it outward into external rotation and do the
same thing if you feel like any of those spots offer more
relief focus on spending more time in that position and again
I do recommend doing this on both side so with the second
movement we're going to focus on trying to get a little bit
of a stronger traction into the hip if you felt like the first
movement was pretty light and you want to take it to the next
level give this one a try so let's get into position what
I'm going to do is bend my knee roughly at 90 degrees I'm also
going to take a pillow or a towel and place right at the
end of this band and then put it right behind my knee for a
little bit extra comfort we want our legs straight out in
front of us and our body in a straight line with the band
from there we're just going to scoop back just like this. The
more that we go back, the more that you're going to feel a
deep pulling motion forming into the hip. You want to go
towards a comfortable level and again, try to hold this one for
about three to 5 minutes. Relax into it as much as you can.
Grab a book, close your eyes, doze off, whatever you have to
do. The more you relax, the more relief you're going to get
but once you're done with that, I'm going to then focus on
trying to put the hip through different motions to get more
relief. So, in this position right here, I have my hip in
external row rotation. It's going outwards with it. Let's
switch to internal rotation. So, I'm going to take my leg
right here and then turn it inwards. So, the inner part of
my knee is touching the floor. Again, my body is going to be
in a nice straight line, knee bent at 90 degrees and then
you're just going to pull back just like this. You'll notice
the hip gets hit just a little bit differently. Go through
both of those positions. If one offers more relief, try to
spend more time in that. Always focus on the movements that
give you better results and I recommend that when you're done
on one side to switch to the other to keep them both in
balance so for the third movement we're not only going
to focus on tractioning the hips but also the lower back so
if you have back and hip pain give this one a try we're going
to lie flat on our back and take the band right here and
hook it right at the top part of our hips and then I'm just
going to bend my legs put my feet on the floor and then push
backward until I really start to feel a very very good pull
forming in my hips and also to my lower back. I try to hold
this one for three to 5 minutes. Again, try to relax
into it as much as you can. If you need a breather, just scoop
back like this. To take this one to the next level. Let's
focus on putting some dynamic movement into the hips to help
open them up just a little bit more. So, for the first
movement, I like to do what are called windshield wipers.
Pretty easy. You're just going to keep your feet flat and then
you're going to take your hips in one direction as much as you
can until you really start to feel them open up. Go as far as
can. Hold this for about 5 seconds. You're just going to
relax and then you're going to go towards the other side. I
try to do this one nice and slowly for about 10 to 15
repetitions in both directions and with each repetition,
always try to build into it just a little bit more. You can
also do what is known as a clam shell and this one is really
good for the glutes right here too. So, for this one, I'm
going to put my feet together like this and then I'm going to
take my knees outward as much as I can. You should feel a
very good stretch for me in the inner part of the legs towards
the groin and more importantly into the hips once I feel that
then I'm going to scoop back just a little bit more like
this until I feel that deep traction this feels really
really good so again you can hold this position for several
minutes if it does feel really really good in offering relief
the last position what I'd like to do is a knee to the chest so
with this one I just kind of scoop back until I feel that
initial traction and I'm just going to take one knee up like
this and then bring it back towards me You'll feel a decent
amount of stretch going on into the back of the leg right here
into the glutes across that hip. I hold this one for just a
little bit and then I just switch to the other side. I
like to hold this one for roughly about fifteen, 20
seconds and then just switch to the other side. You may notice
it helps loosen up the glutes and the hips just a little bit
more but go through all of those positions if you feel
like any offers you more relief. Focus on those just a
little bit more. If the exercises help, please support
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subscribing too. If you have any comments or questions,
please leave them below. I'll get back to you as soon as I
can. Thanks for watching.
